Choose a bench that fits your shoulder width and has a natural spinal curve. Use a bar with some flex but not whippy for better joint comfort. Always use weight clips to prevent uneven lifting. Begin with a bar weighing 45 pounds, increasing by 5-10 pounds
Calculator determines one-rep max (1RM) for various lifts. Epley formula: 1RM = w × (1 + (r/30)). Beginners should bench press half body weight. Intermediate lifters can bench press own weight. Elite lifters can bench press double body weight
Three types: bench press, incline press, and decline press. Exercises pectoralis major, triceps, deltoids, back, and core muscles. Free-weight version has better effect than fixed equipment
Calculator uses Brzycki formula to estimate one-rep max. Formula: 1RM = weight × 36/37 - reps. Alternative formulas include Epley, Lombardi, and O'Conner. Formulas provide estimates accurate to few pounds for 3-5RM tests
Powerlifting programs focus on improving squat, bench press and deadlift performance. Programs typically include sets, reps and intensity prescriptions. Training frequency ranges from 3 to 6 days per week
Bench press shirts significantly increased records since 1985. Jimmy Kolb holds current equipped record at 635 kg (1,401 lb). Women's equipped record is 317.5 kg (700 lb) by Ashleigh Hoeta. Raw bench press record is 207.5 kg (457.4 lb) by April Mathis